Announcements
Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
:30 Row/:30 Rest x5
Then 8min Warm-up AMRAP:
5 Inchworms
10 Banded Pass Throughs
200m Run
10 Light KB Swings
10 Light Goblet Squats
50 Jump Rope Singles
10 Light DB Push Press
5 Burpees
Metcon
Group warm up on Clean & Jerk and Thruster. Review standards for remaining movements.
Roberts Ridge (Time)
For time:
10 Clean Jerks 135#/95#
20 KBS 53#/35#
30 Thrusters 45#/35#
40 Situps
50 Burpees
60 Wall Balls 20#/14#
1000m run
To read more about the heroes who fought and died during this battle visit: http://www.crossfitsacrifice.com/wod/crossfit-sacrifice-hero-wod-friday-april-15-2016/
This year Tech. Sgt. John Chapman was honored posthumously with the Congressional Medal of Honor for his heroic acts during this fierce battle. Read more about that here: https://www.cbsnews.com/news/medal-of-honor-recipient-john-chapman-sacrificed-his-life-to-save-fellow-troops/
